Health & Wellness

PCOS Diet Plan:

Polycystic Ovarian Syndrome (PCOS) is a common hormonal disorder that causes irregular periods or a lack of menstruation. Women with PCOS often have multiple cysts on their ovaries caused by an overproduction of a hormone called androgens. Common symptoms are:

•             Acne and oily skin

•             Infertility

•             Hirsutism (excessive hairiness) and weight gain.

•             Excess skin or Dark Skin patches

•             Enlarged ovaries that may many have cysts.

Women with PCOS whose symptoms are not in control may also be at increased risk of:

•             Heart disorder

•             Endometrial cancer

•             Diabetes

•             High blood pressure

Many women with PCOS face state that by controlling their diet and lifestyle, they have somewhat controlled their symptoms and reduced the risk of other medical problems.

Women with PCOS often have higher than normal insulin levels. Insulin is a hormone that is secreted by the pancreas. It helps the cells in the body convert sugar (glucose) into energy.

The blood sugar level can rise. This can also happen if you are insulin resistant. When you are insulin resistant, your body cannot use the insulin secreted by the pancreas effectively. Thus, if you are insulin resistant, your body may try to pump a high amount of insulin to keep your blood sugar level healthy.

Excessive insulin levels can cause your ovaries to produce more androgens, such as testosterone. Insulin resistance can happen when body mass index (BMI) is above the normal range. It can make weight loss difficult.

Diets rich in refined carbohydrates, such as starchy foods and sugars, can increase insulin resistance.

So, if someone has been diagnosed with PCOS, how can you plan their diet?

High-fiber ingredients can assist in overcoming insulin resistance with the aid of slowing down digestion and decreasing the effect of sugar in the blood.

Try and consume the following ingredients:

•             Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts

•             Green vegetables, together with pink Leaf Lettuce and Arugula

•             Beans

•             Lentils

•             Almonds

•             Berries

•             Candy potatoes

•             Wintry weather squash, Pumpkin

What foods or ingredients should you strictly avoid?

Stay away from Refined Carbohydrates. Refined Carbohydrates cause irritations and exacerbate insulin resistance. Thus they need to be avoided.

Steer clear of the following foods:

•             White bread

•             Muffins

•             Breakfast pastries

•             Sugary desserts or drinks

•             Anything made with white flour

Besides maintaining a wholesome and balanced diet, you also need to exercise regularly to stay physically fit. Avoid junk, oily, and fried foods. sleep-deprived people usually tend to overeat. Thus, have a healthy sleep schedule. Stress management is crucial. With PCOS, you may experience stress and anxiety often. Learn to manage your levels.

Focus on foods that are rich in Omega-3 Fatty acids like salmons, sardines, chia seeds, etc. Have a good breakfast to improve your hormone levels. Make sure to approach a Dietician if you are not able to see improvements in yourself.

Furthermore, stay confident and practice self-compassion. The medical world comes up with many innovative solutions and treatments for PCOS. Have faith in yourself and stick to the doctor's advice. 

By: Shruti Shrivastava | Life Within
Photo Credit: Background photo created by nensuria - www.freepik.com